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Exercise Description |
|
|
Main Target Muscles |
Quadriceps |
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Secondary Target Muscles |
Calves, Abs, Adductors, Glutes, Hamstrings, Shoulders, Traps, Upper Back |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscles: Quadriceps
Barbell Reverse Lunge Overview
Lunges with a barbell are a relatively underutilized lower body exercise. Although a barbell also works well, most athletes prefer to lunge with a pair of dumbbells or kettlebells. The goal is to support a bar on your back, much like when performing a squat. However, you must lunge forward and press yourself back to the starting position with your front leg rather than squatting back and forth.
Using a barbell, you can train with additional weight and significantly increase the mechanical tension in your legs. Lunging is also advantageous and essential since it enhances balance and trains one leg at a time, lowering the possibility of muscular imbalances. You become more functional and athletic, improving your ability to handle daily duties and maintain safety when participating in sports.
How to Do It?
- The barbell should be placed over a squat stand at collarbone height.
- Reach forward and spread your hands evenly across the bar as you stand in front.
- Your trapezius muscle should be pressed against the bar when you tuck your head under it. Choose whichever seems more secure and natural when holding your hands: close or wide.
- Put your feet in a straight line, tension your entire body, squeeze your abs, and inhale.
- Extend your knees to unrack the barbell to make room for lunges, and then take a few cautious steps back.
- Take another breath and place your feet at hip-width apart.
- Step your foot down on the ground as you lunge forward.
- Quickly lower yourself into a controlled lunge while maintaining a steady upper body and the posture of the barbell.
- Drop until your rear knee is only a few inches above the ground. In that position, your front knee should be at a 90-degree angle.
- Once you've reached the bottom position, hold it for a moment before pressing yourself up to the starting position by using your front quadricep. Near the peak, let out a breath.
- Re-align your feet, take a breath, and lunge forward while extending the opposite leg.
- Continually switch between left and right until the set is complete.
Barbell Reverse Lunge Tips
- Always choose a load that enables you to train over your whole range of motion.
- As you lunge forward, lower yourself until your rear knee is virtually parallel to the floor and your front thigh is nearly there.
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